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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

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What Inspires You?

The world records, the surgeries, the comebacks, the nights alone in motels, the tears, the blood, and everything in between needs to have a purpose. This is what I want to leave.

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10 Best Ways To Lose Weight Faster

By pairing two major exercises back-to-back like this—the squat and bench press, for example—you end up recruiting many more muscle fibers over a shorter period of time. You'll not only burn more calories during your workout, but you'll continue to burn more once it's over.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

Tip: Rub This On For More Reps | T Nation

The scientists weren't sure how capsaicin affected the lifters like it did, but they had some ideas. They first thought it might have something to do with capsaicin's analgesic effect, thinking that if the exercise didn't hurt, it allowed the lifters to eke out a few more reps. Another theory was that capsaicin stimulated muscle fibers, or that maybe it stimulated the central nervous system.

The Cure for Puny Arms | T Nation

The best way to increase the thickness of the triceps is by growing the lateral head. Heavy press lockout variations are key here. The bench press, decline bench press, and overhead press are good choices for working the lockout position. Just set up the safety pins in the power rack so that you only have to press about 8-10 inches in the exercises. The lateral head responds best to heavy loading and these are the exercises that allow you to load the triceps with the most resistance.

The Strong Lifter's Guide to Healthy Knees | T Nation

Now it's time to fire up your buns. Hitting some muscle activation for the glutes is a must if you want to squat without aggravating your knees. Although there are plenty of glute exercises you can do, the ones below are easy and don't require much setup. There's no need to get anal about your reps and sets here. These are just activation drills to help you use your glutes on the bigger lifts. Go by feel, but don't go crazy on them and tire yourself out with 500 reps.

Tip: Warm Up Fast and Kill It | T Nation

The mobilization will take place after we've already had the chance to increase core temperature via dynamic movement. The purpose of our mobilization isn't to put ourselves in pain. Quite the contrary. We're simply trying to prepare the primary muscle groups that will be directly involved with that day's upper-body workout.

Tip: Take This to Increase Testosterone by 24% | T Nation

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

Tip: Do This Before Leg Day | T Nation

The goal of your warm-up should be to prepare you for your workout by priming the central nervous system and primary movers, as well as increasing core temperature. It's also possible to include mobility and correctives in your warm-up, and do it all in 15 minutes or less.

Tip: Eat More Steak, Chicken Skin, and Bacon | T Nation

But according to a huge new study out of Canada, it's low-fat diets – even just diets low in saturated fat – that are more likely to kill us. The study had another surprise for traditional dietitians, too. It showed that high-carb diets tend to send us to earlier graves, too.

The 5 Bad Habits of Weak Lifters | T Nation

But an even better tactic is to study the common habits of unsuccessful performers, then simply do the opposite. Here are the most common habits of weak or struggling lifters. If you see yourself in any of these habits, consider it a blessing, because it means there are things you can do to improve your training.

The 20-30-40 Minute Workout

Keeping your hard-earned progress intact in the midst of a hectic schedule doesn’t have to be difcult as long as you focus on working the right muscle groups. The idea is to implement a three-day schedule that relies primarily on heavy, multi-joint exercises performed circuit-style to burn more calories and fat. “The smartest choice you can make is a high-intensity full-body plan that stimulates as many muscle fibers as possible,” Bell says.

10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

Juliana Malacarne: She's Got Legs

“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.” They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date. “People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.

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Tip: How To Do a Handstand | T Nation

One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.

Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

Tip: 4 Foam Roller Drills For Heavy Pressers | T Nation

The shoulder is an incredibly mobile and complex joint that needs to work with your scapula and thoracic spine (upper back). For the shoulder to function properly you must have an adequate amount of thoracic mobility. To address your mobility restrictions, begin or end every workout doing some soft tissue work. It'll help loosen restrictive connective tissue and increase blood flow to the areas targeted.

Tip: How to Build Your Serratus | T Nation

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.


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The Art and Science of Dialing In Your Physique

But what does an early-1950s theory have to do with training? For starters, Maslow defined five levels of social need, starting with the base physiological need level, and progressing up with safety, belonging, esteem, and finishing at the top with self-actualization. Each level of the pyramid relies on the base built before it and takes a basic requirement, adds to it to include greater boundaries and obstacles, and then refines it before it reaches the pinnacle. Perhaps training for the perfect physique follows a similar path on your way to dialing up the complete package. There are some basic requirements. There are some basic needs. You have to build layer upon layer to reach the size and shape you want. And then you have to refine all of your hard work to reach the peak.

The Ultimate Stack

You can pile your supplements high and suck back everything and likely see some good results. In most cases, more is better, especially with protein, amino acids, creatine, and a few other choice ingredients. The ingredients selected here are chosen because of their ability to help fuel muscle growth, prevent too much muscle damage, and improve your rate of recovery. While stimulants play a big role for many lifters, the truth is that they do little to improve overall muscle quality, hence you will notice that I am not advocating stimulants in your pre-workout matrix. Certainly each of you may have your fix, your vice, or an ingredient you cannot live without, and I am all for that. Placebo or not—and I am not suggesting ingredients that don’t appear here only provide a placebo effect—if you like it, take it, and don’t let anyone tell you otherwise. While I have read the research and understand the physiological interactions, I, too, like some ingredients that have not seen the acclaimed fame of others through research.

Wide Grip for Wide Lats

A lat’s function is arm adduction, either from above (for example, lat pulldowns) or in front (rows). Though wide-grip pulldowns are superior, some weightlifters avoid this movement because they’re able to move more weight with a close grip. This isn’t because the lats are working harder; in fact, it’s because the lats are sharing more of the load with other muscles, such as the biceps. In short, if they aren’t already, wide-grip pulldowns should be the foundation of your lat routine.

20 Numbers Every Weightlifter Should Know

Knowledge is power. We give you 20 numbers every guy should know to get the most out of their weightlifting.

When To Add Gear For Geared Powerlifting |

When To Add Gear For Geared Powerlifting |

10 Fat-Torching Tips For A Shredded Physique

Think of your metabolism as a fire, if you don’t keep adding fuel to it, it burns slower and eventually dies out. Likewise, the fire can only handle so much fuel at one time, and is easily overwhelmed by a huge log. Instead, adding reasonable portions of fuel at regular intervals encourages the fire to burn faster and hotter. The same is true with out metabolism: keep supplying it with healthy food and it speeds up; deny it food and it goes into starvation mode, creating fat stores for later usage.

The 5-minute abs workout to obliterate your core

Get washboard abs in less time than it takes to do—well, damn near anything.

Top 10 natural anabolics for 2017

Anafuse is so potent (and reordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list, Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and reorder rate on this anabolic has been so stellar that is on pace to become one of the best-selling supplements ever. Certainly worthy of its No.1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

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Fucking always wins. So does sucking, licking, blowing, and busting. Especially if the woman is good at it and makes your toes curl. :)

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Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

Motivation Found in the Gains of Others

The older of the two, soon to be 46, is a powerlifter from back in the day. He was a 750-pound deadlifter. Now, after a heart attack last year, is back up to 675, very soon to be 700. After only a month of squatting, he is well over 500 pounds. He hurt his knee squatting years ago and is now back at it. He has been in powerlifting much longer than I and knows what he is doing. Nevertheless, I am able to help with his cues and critique his lifts. His gains are outstanding. I have every confidence that he will total 1850 pounds before this year ends, and a 2000-pound total is not an unreasonable long-term goal. With those numbers, I believe he could compete anywhere, in any federation, and do quite well. He competes rawer (if that is a word) than anyone I’ve ever seen — no belt, no knee wraps, no knee sleeves, no wrist wraps . Nothing! When he walks in the gym, he’s ready.

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

Tip: Build Better Lats With Constant Tension | T Nation

Build your lats and strengthen your core at the same time with this exercise. Take a look.

Arnold Schwarzenegger Starring in New ‘Terminator’ Film from James Cameron

"We’re starting a search for an 18-something woman to be the new centerpiece of the new story," Cameron said. "We still fold time. We will have characters from the future and the present. There will be mostly new characters, but we'll have Arnold and Linda’s characters to anchor it."

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Here we go! 6 weeks and Counting Down to November 4th! Get Registered Today!!! *NPC National Qualifier

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Squat Pillar # 1 | The Set Up |

A strong setup is the first step in a successful squat. Failure to lock in a great position here makes it very unlikely that things can be optimal in the subsequent parts. In this video, Chad Wesley Smith walks you through his keys to a good setup. Train with Team Juggernaut: Use JUGG for 10% off from Virus Intl: Get great tasting, prepared food from Trifecta: Buy Grind Supplements: Find A Qualified Sports Med Practitioner Near You: Check out my new book: Learn more at: Shop JTS gear at:

Using Only 45, 25, 10 Pound Plates

When I wasn’t following 5/3/1 progression, I still just worked up to one top set for reps, then maybe some drop sets for reps. Some days that would be 495 for 7-10 reps on the deadlift, 545 for 3-5 or even 585 for 1-3. I didn’t really lift with a plan at the time, my partner and I just agreed on a top set weight for the day, and then hit it. It was still pretty close to 5/3/1 with a top set pushed for reps (5/3/1 set) and drop sets pushed for reps (FSL) and the occasional heavy single (Joker). Just not as rigid with the progression scheme.

Arnold Schwarzenegger's 12 Rules for Success


The best cold-weather fragrances of fall 2017

Your short-shorts and swim trunks are packed. The henleys and leather jackets are back in the rotation. So finish off your autumn style (and drive your lover wild) with these signature scents.

Trainer Q&A: How often should I train my abs?

A: The quest for the elusive six-pack often leaves guys hitting their midsection hard after every workout thinking more will inevitably be better. The truth is that your abdominals are just like any other muscle in your body. They need some rest in-between exercise bouts as well. Doing some crunches or planks at the end of every workout leaves your midsection in a constantly overworked state, preventing any results you’d like to see.

The Cure for Stubborn Calves

For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.

Quarter Squat Gains

After watching my friend barely quarter squat 3 biscuits with knee wraps was tempted to sic quartersquatgang on his bitch ass but thought better of it and chatted in between sets about it instead. Going on a tangent here but I love quartersquatgang on insta. Have been following them since before they went private. Brings a smile to my face every time some unfortunate soul is reposted and then gets mass flamed leaving nothing but a charred husk of a deleted account. Reminds me of the movie The Dictator.

7 Proactive Strategies for Recovery and Growth

Bodybuilders frequently welcome muscle soreness and even exhaustion as signposts to future growth. Although the tight discomfort caused by lactic acid buildup is a natural part of overload training and you may indeed be exhausted after a strenuous workout, these are not physical states you should prolong. To the contrary, if you take action to increase them in the gym, you should take action to decrease them when outside the gym. The harder you train, the more effort you need to put into recuperation. To maximize gains, you have to help yourself recover because only when you fully recover can you fully grow. Use these seven tactics for boosting recuperation.

The skinny guy's workout program to build muscle

1: Eat up Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

How to Use 100-Rep Sets to Fast-Track New Gains

Put whatever dogmatic opinions about high-rep sets you have aside for a minute. While eight to 12 reps is touted as the definitive formula for size and strength, getting extreme with your reps can also reap huge dividends in the form of gains. Think performing 100 reps of curls with an unloaded barbell is wimpy? Try it and let us know how you feel afterward. This intense method can help you bring up lagging body parts, be used as a finisher, or even be completed as an entire program.

Blow up your forearms in four weeks

Sure, every guy is always working hard using the best exercises for sculpted six-pack abs . But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They're one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. Another FYI: 25 women on the sexiest body part on a man.

The Art of War

Making the transition from off-season to contest dieting, in many ways, is the same. You are going to war with your body and with your competition, and getting to the competition stage seems simple. You know that at some point in time, usually around three to four months out of a show, you start your diet, so it’s automatic, right? Unfortunately, this is where many competitors lose ground from the get-go, as the conversion is far from being as simple as flipping a switch and telling your brain it’s time to shift gears and go directly into diet mode. Most competitors have a diet or a list of foods that they know are needed to strip away fat and hold onto muscle, and they have a schedule of set eating times, but for many, that’s where the plan ends. Knowing how to properly plan your contest strategy in terms of diet, cardio, and making necessary adjustments to meet the demands of your ever-changing physique can certainly make or break your entire contest prep process.

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

Can You Change the Shape of Your Biceps?

Every now and then a bodybuilder comes along with an exceptional body part that gets everyone asking what the secret is to developing such amazing muscle shape. Larry Scott, for example, was known for the long muscle bellies and an impressive peak of his biceps. One of his favorite exercises for biceps was preacher curls, which started the belief that doing “Scott curls” would allow anyone to develop the same shape of their biceps. Is it really possible to grow specific areas of a muscle to change or improve its shape?

Arnold Classic Europe 2017 Posedown/ Shawn Ray

Shawn Ray's Arnold Classic Europe 2017 Pre Judging Wrap Up Analysis | Generation Iron

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